Hi,
This is Danielle.
Today I'm going to invite you into a favorite meditation of mine.
This is the shorter version,
And if you're interested in the longer version,
You can find that on my Insight Timer profile.
In this meditation,
I will walk us through a visualization of light,
Where we let the world around us melt into a warm,
Peaceful light,
Like a warm bath melting our stress away.
I will start and end with a bell.
If you need a moment of movement to settle your body,
Give yourself space to do so.
To start,
We can take a posture with a dignified,
Balanced,
And relaxed state,
Whatever that means for you.
You can close your eyes or take a soft gaze.
You can notice the sensation of gravity grounding you to the earth.
You can notice the breath,
Noticing its rhythm and pace,
Knowing that you can always return to the breath.
For now,
See if you can put aside worries and concerns,
Rules and responsibilities,
Plans and thoughts of the future,
Regrets and reflections of the past.
Welcome to this moment.
When you're ready,
We can imagine that everything outside of the room that we are in slowly melts away into a peaceful,
Golden light.
Any sounds that you hear from outside are simply sounds of the ocean of light.
Sometimes it's helpful to bring up parts of our lives in order to support them melting into light.
Any people we are thinking of,
Anything on our to-do lists,
We let them all rest into light.
And because this light is so peaceful,
We can wish to bring it closer and allow the walls and ceiling around us and the items in the room slowly disappear into light.
So that all we see in our mind's eye is our body sitting suspended in an ocean of light.
If any thoughts arise,
Simply recognize them,
Return to your breath,
And then return to your ocean of light.
Because this light is so beautiful,
You might wish to draw it even closer and allow the mental image of you to slowly melt away into light.
So that all you see in your mind's eye is the merest outline of your body,
Floating in an ocean of light.
If you would like,
If you would like,
You can imagine that any negativity,
Stress,
Or tension takes the form of a dark smoke and watch it accumulate in your chest.
And with each out-breath,
You can breathe it out of your body like a dragon,
Watching it move away and dissipate into the light.
With one last out-breath,
Breathing out the remainder of that smoke.
Next,
If you wish,
You can imagine breathing in the peaceful golden light.
Breathing it into your heart space and watching it expand throughout your entire body,
Slowly creating a body of light in an ocean of light.
For the next minute,
See if you can give yourself permission to simply enjoy your body of light floating in your ocean of light.
As our meditation comes to a close for today,
You can decide whether you would like to bring a piece of this light into the rest of your day.
And when you're ready,
You can wiggle your fingers and toes,
Bringing yourself back into your body,
Back into this room,
Back into your life.
As it feels right for you,
You can slowly open your eyes.
